5 teen wellness tips for how to increase height after 21 for boys
How to increase height after 21 for boys safely and effectively is always concerned. Having the ideal height will bring many advantages and opportunities in life. Teen wellness tips at below will help you realize this desire.
From birth to adulthood, human height will be proportional to the growth of bone length. And the most powerful bone development in 3 stages is: 9 months fetus, 3 years of life and puberty (for women from 10-16 years old, men from 12-18 years old). In particular, at puberty, if children are well cared for with nutrition, exercise sciently and reasonable rest, children can increase their height by about 8 - 12cm per year. After that, the height will slowly develop and by the age of 21, the height develops very slowly, increases about 1-3 cm and officially closes the "journey" of development afterwards.
According to the World Health Organization (WHO), the standard height of 21-year-old women is 1m63, men are 1m77. If your current height is below these metrics, quickly look for how to increase height after 21 for boys while you can.
How to increase height after 21 for boys safely and effectively? / ph: pexels
After puberty, bones are barely developed. However, you still have a chance to improve your height by stimulating growth hormone secretion. And this hormone will be produced during eating, exercising and daily living. But you also need to be sure that the number of centimeters that the height can improve is not a too big number. However, adding a few inches will also help you feel more confident and open the door to a brighter future.
Therefore, the way for how to increase height after 21 for boys is to seriously implement a scientific diet and reasonable exercise. Specifically:
Nutrition plays a very important role for how to increase height after 21 for boys. If you want the body to develop well, you need to supplement all the nutrients the body needs to help increase the optimal height.
Therefore, you need to build a rich diet that provides all the groups of nutrients necessary for overall growth such as protein, starches, fats and vitamins, and actively replenish groups. Substance conducive to height growth.
In particular, it is necessary to eat enough protein and calcium to stimulate optimal bone growth. These two substances play an extremely important role in helping to stimulate bones and cartilage cells to continue to grow which is how to increase height after 21 for boys. Thanks to that, the body is still taller at the age of 21.
You can supplement protein through foods such as: lean meat, fish, eggs, milk, soybeans, liver ... Calcium-rich foods such as milk, tubular bones, fish, crabs, snails, crabs, number of green vegetables: bok choy, cauliflower, spinach ... In particular, you should maintain the daily milk drinking because they contain large amounts of calcium, protein and other essential nutrients to help provide energy for body, great for height growth. Every day should drink 2-3 glasses of milk to help the body develop healthy.
Besides, you need to provide vitamins and minerals to the body. Vitamins A, B, C, and K are found in fruits, vegetables, fresh fruits, cereals ... Especially, vitamin D supplementation helps bones synthesize calcium better. You can get vitamin D from foods such as yogurt, fish liver oil, eggs, mushrooms ... or get exposed to natural sources of vitamin D from the sun.
However, in reality, no matter how many nutritious foods we eat, we still cannot meet the nutritional requirements for height growth. Therefore, the addition of foods to protect health to support height growth is an extremely necessary choice. These products provide a full complement of essential nutrients, helping to promote health and improve height in an optimal way.
As recommended by nutritionists, you should choose products that support height growth that contains essential ingredients for the best bone development such as nano calcium, vitamin D, MK7, DHA, chondroitin ... choose products with clear origin, meeting quality standards. Absolutely do not believe in advertising products on the Internet.
Doing exercise and sports regularly is how to increase height after 21 for boys. / ph: pexels
Some sports such as swimming, jogging, cycling, basketball .. can help you reach the height you want because these sports help adjust the spine and stretch the joints in the knees and hips very good. Doing exercise and sports regularly is how to increase height after 21 for boys. At the same time, regular do these exercises also helps the blood flow in the body to circulate more easily.
Regular cycling will cause the pelvis, legs and thighs to work continuously, helping to actively stretch and increase height and improve posture which is how to increase height after 21 for boys.
To get the most out of your bike ride, lift the saddle up so that your feet when you pedal are fully stretched. In addition, you should also pay attention to the comfortable sitting posture to effectively exercise, limit injury.
Jogging is a simple height-improving exercise that anyone can do which is how to increase height after 21 for boys. Running not only helps you increase height effectively, but also burns excess fat very well and will make you slim and taller.
In addition, jogging also has many other uses such as reducing stress, improving the immune system, breathing, and good for the heart. Every day, you should spend 20-30 jogging, you can run in the park, run on the machine at home or the gym which will all work best.
Note that when you first start, you should run at normal speed to start, then gradually accelerate and hit harder. You can increase the intensity of your exercise by moving your legs faster and lifting your knees higher forward.
2.3. Skipping rope
Skipping rope (Jumping rope) is an exercise that both increases height and effectively reduces fat. When jumping rope, the muscles will be continuously contracted and stretched, which is very beneficial for bone development. In addition, when your body moves with a large frequency, it will burn a lot of energy, so your body will soon be in a better shape.
You should do 3–5 sessions / week, each session lasts 30 minutes. And should do 80–100 beats / min for maximum effect.
Swimming is how to increase height after 21 for boys. Swimming helps you increase your height, because when you swim, all the parts are working regularly, helping to tone muscles, synchronous limbs and supporting bone development, and stimulating digest.
On the other hand, swimming also helps the body release hormones that support the growth of cells and muscles. Therefore, people who regularly swim will have a toned and enlarged body.
Every day take at least 1 hour to swim not only to help the body healthy, but also increase height effectively.
Going to bed early and getting enough sleep is a very effective support factor to increase height which is how to increase height after 21 for boys.
As we all know, the direct determinant of height growth is the growth hormone. Meanwhile, this hormone is secreted the most by the pituitary, especially at night, from 23:00 to 03:00, when you sleep the most. Therefore, for how to increase height after 21 for boys, you need to pay attention to go to bed early before 22:00 and sleep for 8 hours / day to create a favorable growth hormone production process, facilitate height development.
Some habits help you improve sleep
- Listen to soft music before going to bed
- Avoid using your phone before bed
- Choose a quiet sleeping space, avoid noise
- Gentle exercise with exercises will help deepen sleep
For how to increase height after 21 for boys, you need to eliminate some habits that adversely affect height growth such as:
4.1. Drink carbonated soft drinks
Air bubbles in carbonated soft drinks can destroy bone cells, reduce the concentration of calcium in the bones, adversely affect height growth. Therefore, to increase your height by the age of 20, you should stay away from carbonated soft drinks.
4.2. Limit the use of processed foods, fast foods
Fast food is also one of the "enemies" of height. This food group can cause obesity, reduce calcium levels. If you want to increase your height by the age of 20, you should not use fast food regularly but should give priority to fresh, nutritious processed foods.
Tobacco smoke contains a lot of harmful substances, which can destroy bone cells, making bones brittle and fragile, badly affecting height.
4.4. Use of electronic equipment
Mobile phones, tablets, laptops ... although essential in daily life and study, if you use too much will make you lazy, sleep later, lie, sit in the wrong position ... These are both greatly hampered to height growth. Therefore, you should use electronic devices scientifically, only when absolutely necessary and arrange the time to physically move, support your maximum development height by the age of 20.
There is no denying the effectiveness of products that help increase height. But to choose safe and effective height enhancement products is not easy. Accordingly, you need to be alert and choose products based on scientific properties, avoid looking for products according to online advertisements. The trust of ads for how to increase height after 21 for boys can cause economic losses but also harm to your health.
For how to increase height after 21 for boys, you need to choose a height enhancer that helps to replenish minerals and vitamins that we cannot provide enough by diet. According to health experts, an indispensable ingredient for any effective height enhancer is the nano calcium trio, Vitamin D3 and MK7. These three components combine together to support the optimal growth height.
In particular, calcium in the nano form has an outstanding advantage compared to conventional calcium that is its microscopic molecular size, so its permeability is much faster than normal calcium.
If calcium is absorbed into the bloodstream, vitamin D3 is needed to transport calcium from the intestine to the blood, while MK7 helps to pull calcium from the blood to the bones, and MK7 also helps to "collect" calcium from places that are not needed to transfer whole into bone. Thanks to two derivatives Vitamin D3 and MK7, calcium when supplemented to increase height to bring into full play its benefits, and to avoid side effects when supplementing calcium from height enhancement drugs.
You can still improve your height in your 21s if you stick to and apply the methods above. Absolutely do not believe in the "speedy" ways for how to increase height after 21 for boys which both harming health and losing money. Wish you success with our above teen wellness tips for how to increase height after 21 for boys.
5 teen wellness tips for how to increase height after 21 for boys
Achieving the desired height is not too difficult if you have the right nutrition and exercise properly. Not only during puberty, but adults still have the opportunity to increase height when persisting in yoga practice. Join Iron Woman to learn height increase yoga exercises.
Achieving the desired height is not too difficult if you have the right nutrition and exercise properly. Not only during puberty, but adults still have the opportunity to increase height when persisting in yoga practice. Join Iron Woman to learn height increase yoga exercises.Read more